Fibre Fills… So How Much Fibre?

If your daily diet is full of processed food purchased from the middle of the supermarket – you know aisle 2 through to 10 – then it probably lacking in fibre. Yes there will be a product or 2 with added fibre like cereal, but they’re more than likely heavily processed.

Fibre is an extremely important component of everyone’s diet. Primarily it promotes the optimal health and functioning of the gut, which of course we all want healthy guts!  It’s other big role is that it is critical to fat loss. Why ? Firstly, because fibre does not have many calories, and you can fill up on fibre without having an overload of energy dense (read high calorie) food. Secondly fibre fills you up and is absorbed slower that other foods, so keeps you fuller for longer and therefore not eating more food!

You should be aiming for 20-30gm of fibre in your diet everyday. I strongly believe that if you are empowered with a little bit of knowledge then you have no excuses not to make the right choices. So here is a little lesson in fibre!

There are two types of fibre.

1)    Soluble. One of the major roles of soluble fibre is to lower blood cholesterol and also helps with constipation. Good sources are fruits, vegetables, oats, bran, barley, seed husks, flaxseed, psyllium, dried beans, lentils, peas  and fermented soy products.

2)    Insoluble fibre adds bulk to faeces and prevents constipation and associated problems.  Good sources include wheat bran, corn bran, rice bran, skins of fruits and vegetables.

Foods to include in a high fibre diet:-

·         Vegetables: highest fibre are – broccoli, brussel sprouts, corn, onion, parsnip, peas, red cabbage, silver beet, spinach, swede, turnip, broad beans, haricot beans, kidney beans, legumes etc. NOTE: ALL VEGGIES ARE FABULOUS!

·         Fruit: highest fibre source – figs, pears, passion fruit, berries and all dried fruits. NOTE: ALL FRUITS ARE WONDERFUL!!

·         Whole grains, grain and rye breads and cereals

·        Drink plenty of water with high fibre foods, increase one ..then increase the other!

A great way of doing extra fibre is the 2/5 rule. 2 serves of fruit and 5 serves of vegetables (colourful) each day!!

Be Healthy & Happy!

Caroline

2 responses to “Fibre Fills… So How Much Fibre?

  1. A great reminder to eat the good stuff. Love your advice!

    • Why thank you! Try turning the way your plate looks upside down (or some may see it as the other way round!)! i.e fill your plate with lots of the good stuff – veggies and salad and garnish with your protein and starchy carbs! Enjoy x